How to get rid of night back pain
How is your night routine? Are you taking a walk? Do you watch your favorite series? Do you call your parents? Spend some quality time with your family? No matter what you choose to do at night, we all have the same goal: to relax. The night is supposed to be a time when you can relax and de-stress from your busy day. Overnight while you sleep, in particular, should be the time when your body feels most at ease. However, not everyone experiences this deep physical and mental relaxation that we all deserve. Many people fear going to bed because they know they will experience back pain at night. While not everyone experiences this unpleasant phenomenon, many people seem to have low back pain when lying down and at night while sleeping. This can be extremely frustrating because it usually results in a lack of deep sleep, which can lead to insomnia, nightmares, bad moods, increased anxiety, and even dehydration. The good news is that several methods have proven helpful for those experiencing back pain at this time. Here are some ways to get rid of nighttime back pain:
Change your sleeping position
Sleeping position can greatly influence whether or not you sleep soundly and whether you feel any pain. For example, if you sleep with a crooked torso or pelvis, you could be putting extra strain on your muscles. Experts say that the best sleeping position for people with low back pain is on the back or on the side, but never on the stomach. Sleeping on your stomach can exaggerate the arch of your back, which can intensify pain in the area.
Be more active during the day
Daily exercise has more than health benefits. If you are someone who works a predominantly sedentary job or sits most of the day, your back pain may increase during the day and simply be worse at night. The more active you are during the day, the more your muscles can be stretched and the less tense and constricted they will be while you sleep. But don’t worry, you don’t need to run a marathon. Even walking and stretching properly for 30 minutes a day can make a big difference.
Get a better mattress
The most common cause of night back pain is a bad mattress. However, “bad” can mean several things. Your mattress doesn’t need to be old to give you trouble! If you don’t sleep on the right type of mattress for your body, you are likely to experience severe pain. With that said, if your mattress is around 10 years old, you should consider replacing it. Older mattresses don’t offer the support they should, even if they’re marketed to last 20 years.
The best type of mattress for you depends not only on whether you experience back pain, but on your preferred sleeping position. While side sleepers tend to feel more comfortable on thicker mattresses, back sleepers generally prefer thinner mattresses. However, most experts, and those who experience nocturnal back pain, suggest a medium firm mattress. At The Mattress Warehouse, we offer mattresses for every sleeping position and nightly ailment.
The Sealy Posturepedic Boston Gel Medium Pillow Top mattress is firm, medium and luxurious, perfect for those who need extra support, but a smooth surface. Its gel and aloe vera fabric make it not only comfortable but also refreshing. The Posturepedic offset dual coil system technology of this Sealy mattress gives it the perfect firmness for those with back pain, regardless of preferred sleeping position.
Another great option for a mattress to relieve back pain is Restonic RestCare Pillow Top – Double Mattress. It’s made with memory foam, which conforms to the contours of your body while still offering a medium-firm amount of support thanks to the Bonnell coil system. This mattress is even better for side sleepers because it has a foam-lined side support. If you have back pain that you only notice while in bed at night, then you should try one of these plush and supportive mattresses.
Epsom salt bath
Those who enjoy natural remedies should try an Epsom salt bath. Adding a cup of Epsom salts to a warm bath is said to relax sore muscles and release tension. Epsom salts are also known to reduce inflammation, so regardless of the cause of your back pain, be it tight muscles or a sprain, Epsom salts can work wonders.
Try night yoga
Yoga has long been praised for reducing pain, anxiety, and muscle tension. There are even certain yoga positions specifically designed to relieve back pain, such as the cat and cow pose, the supine pose, and the downward facing dog pose. If your lower back feels uncomfortable while you sleep, try practicing some basic yoga moves right before bed. This could give you the stretch and release of tension that your body needs to sleep comfortably.
Use extra pillows
Adding pillows for extra support is a proven way to relieve back pain. If you sleep on your back, try placing a pillow under your knees to properly align your body. If you sleep on your side, put a pillow between your knees. If you tend to sleep in a fetal position, switching sides at night can also help with low back pain. However, avoid sleeping on your stomach at all costs, as this is a well-known cause of back pain.
If you experience back pain at night, don’t lose hope. While it can be uncomfortable and frustrating, there are several possible solutions to your problem. Try all the suggestions on this list until you find one (or a combination) that works for you. However, keep in mind that a faulty mattress is the leading cause of nighttime back pain. Most people don’t even realize that their mattress is the culprit until it is replaced and they notice the difference in pain and sleep. If your mattress is old, you should give it a try. Fortunately, The Mattress Warehouse offers several high-quality, affordable mattresses specifically designed to relieve nighttime pain and allow you to sleep comfortably and peacefully at night.